Category: Competition

* Holiday Schedule           – Saturday, December 24th, CrossFit Kids Cancelled all other classes on.           – Sunday, December 25th, Closed           – Monday, December 26th, Open Gym 9 AM-5 PM (Programming will be posted)           – Sunday, January 1st, Closed ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. ***As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. Pre Class: 1) Row: 30 minutes :10 @ 2K Pace :50 @ Easy Goal is to keep consistent pacing for all 30 rounds. This shouldn’t be crushing. Keep track of total meters rowed. WOD:…

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) AQAP: 10 Power Snatch 135/95 5 Squat Snatch 135/95 8 Power Snatch 165/115 4 Squat Snatch 165/115 6 Power Snatch 185/135 3 Squat Snatch 185/135 4 Power Snatch 205/145 2 Squat Snatch 205/145 2 Power Snatch 225/155 1 Squat Snatch 225/155 Scale as needed. 2) DXB 2016 Fitness Comp Event 10 – AQAP 50/35 Calorie Assault Bike 10 Overhead Squats 225/155 100 Double-unders 50 Toes-to-bar 100 Double-unders 10 Overhead Squats 225/155 Rest as needed. 3) 4 rounds AQAP: 7 Burpee Muscle-ups 28 Alternating Pistol Squats Rest as needed. 4) 10 minute AMRAP: 1 Rope Climb 20ft 10 Push-ups Rest as needed. 5) Strict Paralette Handstand Push-ups: 7 sets of 3 Rest 90-120…

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. Pre Class: 1) Row: 3 sets of 1000m @ 2K Pace Rest 1 minute 500m @ 1K Pace Rest 3 minutes Goal is consistent paces throughout. If you can’t maintain paces scale to something you can hit for all 3 rounds. 2) Snatch Pull + Hang Snatch + Snatch: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar after the Hang Snatch and reset for the Snatch from the floor. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Clean: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset the bar between each rep…keep the transition to no more…

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY –…

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) Halting Push Press: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds, then explode. Start around 70% of your 1RM. Build as heavy as deemed fit. 2) Overhead Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 5RM for the day. 3) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel…